The 400 MetersUsing Overs and Unders

Join USATF Coach Tony Veney as he covers the ins and outs of training for the 400 meters using overs and unders strategies. This resource-packed guide is designed to help athletes and coaches enhance their performance in one of track and field's most challenging events. Gain valuable insights, tips, and techniques from a seasoned expert to take your skills to the next level and achieve success on the track.

• USATF
• Coach Tony Veney
• Track and Field
• Training Strategies
• 400 Meters

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1. The 400 MetersUsing Overs and Unders Tony Veney USATF Level I, II, III

4. You need to be half crazy to run the 400 meters And some are over qualified

5. Duration System Pwr/Cap. Effect 0 to 0.2 Alactic Power Initial Start 0 to 1.0 Alactic (ATP) Power Single Thrust 1.0 to 2.0 Alactic (ATP) Power Starts 2.0 to 5.0 Alactic (CP) Power Acceleration 5.0 to 15.0 Alactic (CP) Power Max Sp(flys) 15.0 to 30.0 Ext. CP Pwr/Cap Speed End. 30.0 to 45.0 Lactate Pwr/Cap Energy no 02 45.0 to 90.0 Lactate Capacity Toler. Cap.

6. First and foremost, the 400 meters is a sprint event. 100m 200m 400m HH IH Power Critical Critical Critical Critical Critical Acceleration Critical Critical Critical Critical Critical Max Speed Critical Critical Critical Critical Critical Speed End. Critical Critical Critical Critical Critical Technical Critical Critical Critical Critical Critical Competency

7. The development of great short and long sprinters is a combination of improved capacity (how much potential you have) and tolerance (how much can you take). You must become more powerful and Suffer Fast to be a great short and/or long sprinter.

8. The base for the short and long sprinter is absolute speed and then running at a % of that maximum velocity. You must establish the speed you need, before you can endure at a % of that speed.

9. So with this in mind: a. Do not neglect their speed development b. Know the difference between speed development and speed work c. 150 seconds of actual Speed/ Speed Endurance is the max d. Tempo running 2000 to 3000 meters e. Strength and power development outside the weight room

10. The 400 meter runner is not a distance runner a. Know the energy systems you are working with b. Where does the 400 meter sprinter live? c. How long does the event last (tells you how to coach the event) d. 40 second window of lactate exclusivity capacity & tolerance e. What is the event s CRITICAL ZONES! f. Train the RACE PACE, and train the WIN PACE!

11. Knudson Overs and Unders a. Under-under = 100 meter speed and development b. Under = 200 meter development c. Race Distance = 400 meter development d. Over = 800 meter development e. Over-over = 1500 meter development

12. 400 meter Over & Under Girl (57.00) Boy (49.50) U 100m 12.70 11.00 UU 200m 25.91 22.55 RD 400m 57.00 49.60 O 800m 2:10.00 1:53.47 OO 1600m 4:44.00 4:10.94

13. Your 57 girl may not be able to run 12.7 in the 100 meters, but she is probably able to run fly 30-meter sprints, and 10m,20m 30m, 40m 50m, and 60m accelerations at 12.7 rhythm. Your 49.5 boy in all likely will not run 1:53 at 800 meters, but he can run repeat 200 s in 28.5 which will give him the toughness he will need at his chosen race distance (something a long run cannot give him)

14. HOWEVER! Do not neglect the aerobic contributions to the 400 meters. Aerobic Training does not and cannot make you run faster

15. But you cant run on speed, speed endurance, and special endurance all of the time. Aerobic training repairs the Debt system Aerobic training increases the size and quality of the capillary beds Aerobic training does not make you faster, but assists in your recovery so you can repeatedly run as fast as your speed development program has made you

16. The aerobic system is what you finish all of your races once you pass through the early energy systems relevant TO SPEED AND POWER.

20. The Nitty and The Gritty Call Children s Services

21. 1.Quit Time Training 2.Ins and Outs 3.350-250 ( window maker - Clipboard ) 4.150 s-250 s-350 s-450 s 5.Change the speed and the recovery (3x3x60 meters)

22. 5x500, 3-4x600, long runs, NO NO NO NO and NO CROSS COUNTRY (EXCEPT) 6. Heavy Duty Bootie! a. 500, or 600 s b. 1111,1111,1111,1111 c. 1111,1112,1121,1211,2111 d. 1111,1212,1313,1212,1111 e. 212,212,212,212 f. 1111,1212,1313,1234,1313,1212,1111

23. 400 meter formula 57.0 x 0.245 = 14.0(1st100m) 14.0 x 0.95 = 13.3 (2nd100m) 13.3 x1.07 = 14.2 (3rd100m) 14.2 x 1.09 = 15.4 (4th100m) 2nd100 always the fastest 4th100m one second slower than 3rd100m

24. 5x100m in 14 with 2 mins. Rest 1x200m in 27.3 with 2 mins rest and 3x100m in 14 with 2 mins rest 1x300m in 41.4 with 2 mins rest and 2x100m in 14 with 2 mins rest

25. All you need is Four Things Speed Power Race Model Technical Competency

26. Tony Veney trakcoach08@gmail.com 310-488-8534